How To Deal With An Enlarged Stomach

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

You'd probably like to have a flat stomach for a party tonight, but buttoning up jeans often turns into a real struggle. Swelling of the abdomen not only looks bad, but can also lead to a feeling of real physical discomfort. The good news? Experts say that bloating is a condition that you can deal with quite easily.

This is not about the accumulated extra pounds of fat in the abdomen. We are talking about a temporary disorder of the stomach and intestines, which leads to bloating. Michael Jenson, an endocrinology researcher and obesity researcher at the Mayo Clinic, says that if your bloating isn't caused by a medical condition like liver or heart disease, the only real cause is gas.

Myth is that bloating is caused by fluid buildup in healthy adults because the abdomen is not a place where fluid builds up, says expert Jensen.

So what causes gas to build up and cause damage to how you feel and look? Here are the answers of the experts, as well as their tips for achieving a flat stomach.

1. Constipation

Intake of too little fiber, fluids and low physical activity can lead to constipation, which can lead to bloating, experts say. To avoid this, switch to a high-fiber diet (25 grams per day for women and 38 for men), consuming whole grains, fruits, vegetables, legumes, nuts and seeds. Also drink plenty of fluids (try at least 6-8 glasses a day) and exercise for at least 30 minutes a day, five times a week.

If your diet is currently low in fiber, gradually increase your fiber levels, making sure you also drink enough fluids for better tolerance.

2. Eliminate the possibility of food allergies

Food allergies and intolerances can cause gas and bloating. But this must be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy milk and whole grains from their diet. If you suspect you have an allergy or intolerance, consult your doctor for medical tests.

3. Don't eat too fast

Eating fast without chewing enough food can cause you to swallow air, leading to bloating, nutritionists say. So slow down and enjoy your food. Your meal should last at least 30 minutes. Also, keep in mind that digestion starts in the mouth and you can reduce bloating even just by chewing your food more. There is another benefit to slow eating. When you take the time to chew your food completely, your breakfast or meal becomes more filling. And studies show that if you eat more slowly, you will certainly eat smaller portions of food.

4. Do not overdo carbonated beverages

Consumption of large amounts of carbonated beverages (even dietary) can lead to gas retention in your stomach. Instead, drink water flavored with lemon, mint, ginger or cucumber. Or just reduce the number of fizzy drinks you consume each day. Also try mint tea as a soothing drink that can significantly reduce swelling.

5. Do not overdo the gum

Chewing gum can cause air to be ingested, which can also cause bloating. If you have a habit of constantly chewing gum, alternate chewing gum by sucking on hard candy or eating a healthy snack high in fiber such as fruit,vegetables or popcorn with less fat.

6. Choose foods and beverages labeled without added sugar

Many patients suffer from bloating because they consume too much sugar in artificially sweetened foods and beverages, doctors warn. And this can lead to bloating. Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and beverages per week.

7. Limit salt

Factory-processed foods are high in salt and low in fiber, both of which can contribute to this unpleasant feeling of bloating. Our body needs salt, because through it we import sodium, whose role in the regulation of water balance is indispensable. Salt is probably the oldest food supplement used by mankind and we need a certain daily dose that we take with food. Based on recent studies, the daily dose of salt in different countries is set at 2-3 grams. The recommended doses are different for different countries - they are calculated according to the amount of sodium contained in the salt. Sodium makes up 39.3% by weight of salt.

Get in the habit of reading the labels of the foods you buy. When buying processed, canned or frozen foods, choose those with no more than 500 mg of sodium per serving in each product - or a total of 1, 500-2300 mg of sodium per day. Look for labels that say "no added salt," "low salt," or "very low salt."

8. Switch to legumes and leafy vegetables

If you are not used to eating beans, then consuming it can cause a feeling of bloating. This can also be caused by the consumption of vegetables from the cruciferous family, such as broccoli, Brussels sprouts and cauliflower. That doesn't mean you have to give up these super-healthy, high-fiber vegetables.

Don't worry about eating beans, nutritionists advise. Just include them in your diet slowly and in small amounts until your body adjusts to the compounds that may initially cause the release of excess gas.

Or you can take anti-gas supplements from the pharmacy, which can help reduce the emissions of beans or certain vegetables.

9. Eat smaller portions, but more often

Instead of eating three large meals a day, try eating smaller meals more often. This can protect you from the feeling of bloating that often follows large meals (consider Christmas and New Year's portions). Eating more often can also help control blood sugar and cope with hunger. So do five to six small meals each day, but make sure the amount of food and calories are proportional to your needs.

10. Try to deal with the problem with certain foods and drinks

Several studies have shown that including mint, ginger, pineapple, parsley, dill and yogurt in the diet can help reduce bloating.

These are safe, natural foods that are useful when used as intended, so there's nothing stopping you from trying to include them in your menu in a variety of ways - in tea, in smoothies, for seasoning dishes.

Concluding remarks on belly fat

Experts agree that you should not rush when eating, skipping meals or using laxatives or pills to fight bloating or lose weight. If you want to smooth your belly in the long run, you can not miss the need to lose a few problematic extra pounds.

In most people, when they lose body fat, the body reduces abdominal fat preferentially, nutritionists say. Although people lose weight differently, there is a little more excess in the abdominal area than in other parts of the body.

Experts also say that stronger muscles can help your abdomen look flatter. Toning and strengthening the abdominal muscles will help you look slimmer and improve your overall appearance, muscle tone and posture, which is also very good for your back, experts remind.